The US Open Starts Today! 3 Moves to Injury-Proof Your Tennis Game

For anybody who's ever played a game of tennis (even if it was just in gym class!), it's hard to resist the allure of the US Open, which kicks off in New York City today. If you're more of a weekend court warrior than a seasoned Serena-like pro (but, hello, who is?), it's still important to train like a top seed. That means putting your racquet down and incorporating injury-proofing moves into your routine. Keep your body healthy and it'll be game, set, match!

We recently caught up with Brent Mann, a personal trainer at the Players Club Golf & Fitness in Santa Monica, California, who created this tennis-inspired routine exclusively for SELF. “These movements will strongly decrease your chances of injury which is necessary for players of any level,” he says. “Playing your best, injury-free tennis will keep you in shape for years to come!”

Incorporate these 3 moves into your regular routine 3 times a week to “increase your strength and skill” on and off the court.

Single Leg Squats
Using a chair or bench, lower yourself into a seated position. Pause and stand back up using only one leg (above). It is critical to keep an upright posture and execute the movement smoothly. Do 10 to 12 reps. Repeat on the other side.

Backhand Forearm Extension
Sit with your feet shoulder-width apart so your thighs are parallel to the floor. Place a resistance band under your feet and cross them over one another. Rest the inside of your forearms on top of your thighs and grab the handles of the band. Keep your forearms firmly in place with your palms facing down and in (above). Slowly flex the back of your hands up and out. Hold for a one count and return palms down. Repeat 20 reps for 3 to 4 sets.